17 Most Effective Abs and Core Exercises To Do At The Gym

We’re all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you’re cooling down.

But if you’ve ever wondered how you can work your abs with the equipment available at your gym, we’ve got you covered with 17 creative and effective ways to take your abs routine up a notch.

Killer core moves using some of the most common gym equipment: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You can adjust them to fit any fitness level. Next time you’re at the gym (and dread doing another crunch), pick three of the moves below and do 2 to 3 sets for the recommended number of reps.

Stick to it, and we promise you’ll feel the burn—and see results.

Pull-Up Bar

1. Hanging Leg Circles

How to:

Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.)

Engaging core and keeping legs straight, draw a big circle in the air with feet.

Be sure to brace your abs tight so your body doesn’t swing back and forth.

Reverse the circle.

One circle in each direction equals 1 rep.

Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

How to:

This one may look like you’re running in the air, but hey, it works.

Grip a pull-up bar with palms parallel, arms extended.

Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground.

From here, pedal your flexed feet as if riding a bicycle.

Repeat as quickly as possible while maintaining control for 30 seconds.

Return to starting position, then repeat, this time driving hands to the left.

That’s 1 rep.

Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.)

Aim to tap toes to right hand, then slowly lower feet back to ground.

Repeat on the other side.

That’s 1 rep.

Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

How to:

You’ll need an incline bench for this move.

Lie face-up on bench and hook feet under foot holds.

Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart.

Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight.

Slowly lower and return to starting position.

Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.